Looking to get over your ankle pain and run again? Watch this ➡ kzread.info/dash/bejne/q2h6t9JvfKaWmMY.html

loved this topic! great depth to it! recently recovering from one of these problems as well🙌🏼💯

@sparkhealthyrunner

2 жыл бұрын

Glad it was helpful! Thanks for the feedback 👊🏼

This has been an excellent resource for me. Including a big eureka moment when you brought up hip exterior rotation! Thank you from the UK.

@sparkhealthyrunner

8 ай бұрын

Glad it has been! Best of luck in your recovery! You can get my favorite hip strengthening exercises for runners here 👊🏼 learn.sparkhealthyrunner.com/stronghips

I’m extremely grateful I found your video! You are amazing

@sparkhealthyrunner

Ай бұрын

🙏🏼 glad it was helpful!

Episode starts at 14:34

Thank you so much for sharing this information! I was devastated I have this injury and I just bought a Garmin watch !!! Taking my running seriously. I'm from Hartford CT also so was pretty cool to see another nutmegger on youtube.

@sparkhealthyrunner

Ай бұрын

👋🏼 CT glad you found the video and let me know if you need some help as I do see local peeps in person who have this

This was so helpful!!

@sparkhealthyrunner

8 күн бұрын

Glad to hear it was!!

Thank you for this. I do martial arts. Got injured last August and I my foot's strength has returned but my agility needs some work. Not ready to return to marital arts just yet. This thing heals very slowly.

@sparkhealthyrunner

2 жыл бұрын

Glad it was helpful!

@cobracommander4985

2 жыл бұрын

@@sparkhealthyrunner The problem is still recurring on and off. What is your take on 20 minutes of ice pack and then followed immediately by 20 minutes of heating pad. Does heat play a role in healing? Or just stick to ice packs only?

@sparkhealthyrunner

2 жыл бұрын

@@cobracommander4985 if this is a chronic condition (more than a couple of weeks) then icing will not help nor will heat. Progressive loading of the tendon is key! Go and see a good local physical therapist near you who specializes in working with athletes. They will be able to help you 👊🏼

This was so helpful!! I need the tendon exercise videos please. I have a half in 4 weeks … first one and dealing with this. Felt I needed to give up until this video. I’d like to get more info

@sparkhealthyrunner

2 жыл бұрын

Here is the tendon exercise kzread.info/dash/bejne/lGx6mbGEh7HAoNo.html

@sparkhealthyrunner

2 жыл бұрын

If you would like clarity on what you should be focusing on right now in order to be able to run your half marathon and then get on track for lifelong injury free running learn more about how we help runners with this condition here: programs.sparkyourtraining.com/coaching

I strongly believe my case of PTT came on because I tied my trail runners too tight on a long run (Peregrine 12s, 14 miles, 4,000'). I'm sure I was asking a lot of my ankle/calves on that run, and then having the laces too tight at the top (not evenly distributed along the foot) made this happen. I felt okay a week later, and ran a 34mi ultra, where I had modest pain afterward (kept my laces loose). Six days later, ran 3 miles super easy - no pain at all. 4 days after that, I did an easy pace 5 mile trail run and I knew I was in trouble. I've had pain for 2 weeks now, and can't run. Anyway - thanks for this no-nonsense, running-specific video! Appreciate the advice.

@sparkhealthyrunner

10 ай бұрын

Thanks for tuning in and happy to hear it was helpful 👊🏼

I'm a 52 year old sprinter who has this condition. It began with a pair of shoes that I found out were too soft/ unstable. So I'm now fighting this for 3 months and finally saw your videos... Any advice for older sprinters to stay injury free?

@sparkhealthyrunner

Жыл бұрын

Sorry to hear but everything on this channel 🤣 will help you stay injury free as we age whether you are a sprinter or a marathoner! Definitely strength training, drills and plyometrics would be super important.

Good job

@sparkhealthyrunner

11 ай бұрын

Glad the video was helpful!

Your video has been very helpful , I've been struggling with inside ankle pain that goes up in the middle of my leg 😅 usually 50 minutes into my run no matter if it's speed session or easy session day now for 2 weeks it comes and goes during the run it's not awful that i cannot run anymore must be a level 2 or 3 it's just there and annoying after this time. I've been putting ice after the run and this week I decided to do it 3 times a day for 10 minutes and wearing compression socks during my runs also seems to be helpful also raising my legs. I also started to do strengthing ankle exercises (I usually do strength exercises 15 minutes after every run). When walking I don't have any pain at all. I don't want to stop running I have a half marathon in 2 and a half months 😢 i also had to say I had some butt pain before this which I believe is not strong enough so I've been working on strengthing that as well which may had cause the pain in the ankle and everything is related😅I had suspected it but now that you mentioned it I know

@rfrnproductions8413

11 ай бұрын

Have you stopped the pain?

Great video. How often can we do the eccentric tendon exercises. Everyday? Every second day?

@sparkhealthyrunner

2 жыл бұрын

Hey Dave! Thank you for your comment. Depends on the specific scenario but in general if the pain levels and level of tissue irritiability are not severe (you can walk without pain and pain is roughly less than 5/10) then you should be able to tolerate doing 8-12 reps, 1-3 sets, 5x/week. If no change in symptoms after 2-3 days or getting worse then decrease frequency to every other day.

My bottom of the foot pain is due to a navicular accessory. I have fluid buildup and bruising on the navicular and medial side of my ankle. My surgeon says my subtalor joint is supple. We're trying conservative measures which includes pt. Thanks for the ice advice. My surgeon said ice doesn't help either. Wow.

@sparkhealthyrunner

10 ай бұрын

You’re welcome!

I have a chronic Posterior Tibial tendonitis (pain around the inner ankle bone). Also, have a limited ankle dorsiflexion range which when stretched hurts the tendon around ankle bone. and sometimes the pain is verys similar to PF as well. Hopefuly this video will guide me and solve it .

@sparkhealthyrunner

Жыл бұрын

This will certainly help your situation.

Yes

Thanks! Timestaps would be really useful as the video is very long, probably loads of useful info but only looking for some specific points

@sparkhealthyrunner

Жыл бұрын

Thank you. I do add them to new videos but haven’t gotten back to add them to the older ones yet. Will need to do that 👊🏼

@sparkhealthyrunner 23:30 you were talking about injections referring to cortisol injections. However, just the other day a friend told me about Platelet-Rich Plasma (PRP) Injections and said it worked wonders for his elbow. I have read great things about it and am seeking to have the injections as soon as possible. Do you have any negative or cautionary thoughts on this?

@sparkhealthyrunner

7 ай бұрын

Research is still scarce on PRP efficacy

PTTD is very painful! Appreciate any help. Been going on 1.5 yrs

@sparkhealthyrunner

4 күн бұрын

Sorry to hear but there are strategies to overcome it and I hope this video was helpful for you.

Welp, I guess I'm going back to PT :cryWelp, I guess I'm going back to PT Thanks for this video - especially the 7/10 scale and if i should stop or not, about 27 mins in. I'm having trouble slowing down. Do you think cycling is OK for PTTD?

@sparkhealthyrunner

5 ай бұрын

Typically yes unless the tissue irritability is very high and you are getting out of the saddle a lot and push hard. An easy zone 2 ride should be fine without irritating it 👌🏼

Next step👉 5 Simple Mini Band [Must Do] Exercises for Running: kzread.info/dash/bejne/Y6miy6-QnZzMhKQ.html

Hey. I'm struggling with Posterior Tibial Tendon Dysfunction. I've had an MRI on both ankles, no tears and I can still do a single leg heel raise. I can no longer wear casual shoes. I have custom orthotics but everything from my knees down is in pain daily. I also have adult acquired flatfoot deformity only in my right foot despite no tears and no running through pain. I stopped running nearly 2 years ago when the pain started and despite 4 weeks in a boot, and physical therapy pretty early on, I still can't walk a mile without pain in ankles or knees or both. Shin splint pain is constant. Is there any hope at all that I will ever run again?

@sparkhealthyrunner

Жыл бұрын

There is always hope! Are you seeing progress with the PT you are working with?

Hi! I went to a running shoe store to get new shoes and they said I had high arches. They fitted me for arch supports and Cloudmonster shoes. Within 3 days my posterior tendon was killing me. Was it the arch supports they gave me? It hurts too much to run. Thank you for this video!!

@sparkhealthyrunner

2 жыл бұрын

First off…thank you for checking out the video! If that is the only variable you changed and you didn’t increase your running pace or distance when you got the new inserts and shoes then it may be attributed to this. Interesting that it was posterior tibial tendon pain as that is not very common in those with higher arches. If you were not having issues prior to the arch supports and your pain goes away with not using them then I would go back to not using them. For someone with a higher arch the only real indication to do an arch support is to eliminate deviations with your gait that are present and to bring the ground up to your foot and support the arch and not push it up. I hope this helps!

Hi, I have a question, this condition (pttd) could be combined or having 2 symptoms like fascitis and PTTD being a person with a mild flat feet condition? I'm asking this because by listening your video sometimes people could have a pain first time in the morning and then when I star doing something or sport activity that pain increases?? I HAVE THOSE TWO MYSELF, thanks Pd: I'm from Ecuador and practice soccer and tennis

@sparkhealthyrunner

Жыл бұрын

Typically wouldn’t be combined to have both PF AND PTTD at the same time. If the pain is in the same location in the morning and doing sport then it is one or the other.

How would you address longitudinal tears? Both of my ankles have been bothering me for several months, I just got MRI results back and I have a 22mm longitudinal tear on my left, from the insertion, and a 15 mm tear on my right with associated tendonitis. Would eccentric loading work for this or make things worse? I have been doing a normal PT regime for a about 2 months with minor success

@sparkhealthyrunner

Жыл бұрын

Longitutional tears indicate partial tears in the tendon which is usually due to chronic overload and pain. I would imagine you have been battling this problem for months if not years? If that is the case, then yes eccentric loading would be the treatment.

I have a torn Post Tip Tendon surgery in 2 weeks. Can I connect with you on some post op rehab for a serious runner?

@sparkhealthyrunner

2 жыл бұрын

Absolutely! Book a call with me here to see if you are a good fit for how I help runners overcome this surgery. calendly.com/duanescotticoaching/30-minute-strategy-session

In the beginning of the episode you say it partly occurs because I’m essentially asking too much too soon from my body as far as distance/load, but I’ve been running the same distances daily for 3 years and never had this issue until this January, so what causes such a sudden development? Not proper stretching and just years of use?

@sparkhealthyrunner

Ай бұрын

Years of use and not doing proper strengthening for the surrounding muscles usually is a cause or any changes in footwear or increased standing throughout your day

Live Now

@sparkhealthyrunner

Жыл бұрын

Thanks for tuning in!

I have this now , haven't ran in two weeks been doing heel raises with a tennis ball between my ankles 3x15 , standing on one foot 1min , one footed heel raises, walking on my toes for 1min, standing against a wall legs out heels on floor raising my toes towards me 3x15, using a band tied to table moving foot side to side 3 x15 ,doing all of them 3 x a day . Tried a 2 mile run today easy still a bit niggly how long will it take to get better?

@sparkhealthyrunner

Жыл бұрын

All depends on how long you had it and I hat you are doing to fix it.

This must not be it? Going on three months of chronic pain. Spent four weeks in a boot cast. Three X-rays and one MRI came back normal. Pain is on the side of the foot below ankle very localized. I was asked to start PT and hope it feels better. The exercises include calf raises that don't seem to irritate it too much as well as single leg balances which does seem to irritate it. As well as other ankle mobility with resistance which I can do fine without much pain. It's about midnight here right now and I'm once again questioning my healing process.

@sparkhealthyrunner

Жыл бұрын

Sorry to hear. If you didn't have a traumatic incident that your foot was twisted then this tendon is most likely the culprit. Have you been doing eccentric loading exercises as I mentioned in the video?

My pain is not in the ankle but up along the inside of the tibia. Not shin splints though. Does what you’re discussing only cause pain in the ankle.

@sparkhealthyrunner

Жыл бұрын

Hey Jessica! No this can also occur along the inside of the tibia as well. Could also be the soleus muscle but the treatment for both are similiar to what I talked about in this video. I hope that helps!

What are your thoughts on ultrasound therapy to aid in the healing?

@sparkhealthyrunner

Жыл бұрын

Therapeutic ultrasound will not do anything except do deep heat to the tissue. Perhaps diagnostic US may be helpful if the physician is looking to find the exact spot on the tendon to inject something into it?

I took 5 months off and rest by itself does not help! The healing truly began when I started loading the tendon with eccentrics along with hip ER and ABD exercises and actually returning to running. Still not 100% but it’s way better and back to doing what I love.

@sparkhealthyrunner

Ай бұрын

Thanks for sharing your story and glad you are back running 👊🏼

Can this turn into a stress fracture in the lower medial shin? I've had one before (years ago) and am trying to self diagnose how concerned I should be..no centralized pain yet but, sometimes feel like it's on the shin but sometimes feels like it's on the tendon high behind ankle bone. thanks for the information!

@sparkhealthyrunner

10 ай бұрын

Won’t necessarily turn into a stress fracture but is in the differential diagnosis 👌🏼

Hello Sir, I’m currently training for USMC OCS I have PTT pain after about 1.5 miles into my run . I was wondering if running shorter distances without the pain will strengthen the tendon and end up helping in the long run? I am going to see PT this week for this I have to be running 25 miles a week soon. I don’t really have pain when walking around how long do you think it will take me to be pain free on long runs?

@sparkhealthyrunner

Жыл бұрын

Hey Jimmy! Running shorter may take stress off the tendon. Your PT will be able to determine your level of tissue irritability to know which exercises you need to do to stimulate the healing process in the tendon (how much load). Best of luck with the OCS training!!

@sparkhealthyrunner

Жыл бұрын

This was the last client I worked with who was training for the OCS 👊🏼 kzread.info/dash/bejne/onynq5JwldichNY.html

@jimmyotto3963

Жыл бұрын

Thanks for reply, I scheduled a call for Tuesday 1 pm

I started running up hills for 14 days straight and started to get a bad pain on inside of ankle and beside Achilles and sort of along the top of heel bone,, ran through this pain for a day or two but the 15th day I had to cut my run short, so bummed, I was in such a good groove, trail in the woods I just ran up all the hills and walked flat ground and down hills , was like 6 kms took me avg 50 minutes every run

@sparkhealthyrunner

Жыл бұрын

Sorry to hear but sounds like a spike in your training load that your tissues were not ready for. Building up strength and resiliency will be key in the future.

@easyroller5532

Жыл бұрын

Going to ease my way back in soon!! , thank you for replying!

@sparkhealthyrunner

Жыл бұрын

@@easyroller5532 you bet 👊🏼

BJSM article link?

I'm 12 weeks postpartum. I started running at 6 weeks pp and slowly ramped up. Pretty bad inner ankle pain on the left came on suddenly after I increased mileage a little more than I should have last week...I'm assuming weakness in my hips, core, pelvic floor area is probably the root cause, given I am not THAT far out from birth? I've also been running on roads with pretty dramatic crowns. Wondering if that's related?

@sparkhealthyrunner

8 күн бұрын

Certainly can be a contributing factor 👌🏼

What is the link to foot and hip exercises you mention in video I can’t find it

@sparkhealthyrunner

7 ай бұрын

Here are my top Hip exercises for this condition. kzread.info/dash/bejne/Y6miy6-QnZzMhKQ.htmlsi=AEsur8tQJvLqZVYv

@sparkhealthyrunner

7 ай бұрын

Here is the posterior tibial tendon specific exercise: kzread.info/dash/bejne/lGx6mbGEh7HAoNo.html

Would wearing a night splint help with this problem? Thanks ✌️

@sparkhealthyrunner

Ай бұрын

Usually not unless the tissue is highly irritable (can’t walk, pain 8/10 or more)

Suffering from this rn 😩

@sparkhealthyrunner

2 жыл бұрын

Sorry to hear. If you would like some help on how to get over this and keep running check out more here. programs.sparkyourtraining.com/coaching

Welp, I guess I'm going back to PT 😢

I am not a runner or really a walker. I am just an ordinary person who walks when I do things during the day. I get about 5000 steps a day. My PTTD hurts so bad. I will not do injections or surgery. My Dr recommended insoles and new shoes. He suggested powerstep protect insoles and shoes UnderArmour HOVR Turbulence. So far it t has not helped. Any exercises you could recommend. I also ice. What can a non-athelte do

@sparkhealthyrunner

Жыл бұрын

Principles are the same. I would recommend you see a good manual and exercise based physical therapist near you. In the meantime this will help get you one the right track. kzread.info/dash/bejne/ioyYlJqCpqfIotI.html

@Ke-qv3md

Жыл бұрын

Thanks. Was hoping to find something before I went back. I saw a podiatrist and he had me do insoles and new shoes and to come back in two months. Hopefully I can deal with my pain that long

@sahfora3388

Жыл бұрын

I'm getting a hinged AFO to give tendon a break (not to be worn all the time).

do you think orthotics hurt recovery in the long run?

@sparkhealthyrunner

Жыл бұрын

After you are pain free it may. Unfortunately depends on what you are doing for intrinsic foot strength. I would highly recommend you do these… kzread.info/dash/bejne/ioyYlJqCpqfIotI.html

But what happens when you get this from cycling?

@sparkhealthyrunner

2 жыл бұрын

Hey there! Thanks for your question. If it is in fact posterior tibial tendinitis that is causing your pain the management doesn’t change. Could just be a different causative factor. Specific to cycling I would just double check your bike fit is correct and your clip in shoes fit is good 👍🏼

Hello man, it’s all reasonable that I’ve mentioned, can u give adivse? been 5.5 weeks since my grade 2 sprain, last 2 weeks I ve been working on my range of motions by light exercises and the range is 85%, I also started walking in a brace recently but I feel pain on the inside of the foot, although I twisted my leg outwards. My question is - wtf is this? Why it hurts on the inside if it’s not there the injury was? Can it be just the fact that my ligaments lost their “mobility” in my 1 month of resting and now that I walk, I just “overwork” them? Like they are not in shape and that’s why it hurts. What should I do? Just continue walking and it will go always by itself? Since by all predictions I should be fine after that time, my x-ray is clean. I’m 19, wear orthodix and compression brace. Should I just do more stretches and calf raises? Update: so it’s been 6 weeks after ankle sprain (guess 2nd grade) my brace is medium in terms of stability, and I feel it pressures my leg too bad preventing me from being able to put my foot on the ground like normal… I’m thinking of starting walking only with orthopedix and without a brace, is it ok to just start walking without it after 6 weeks?

@tina-hw1ui

Жыл бұрын

It happened to me as well after 2 months I injured myself with sprained ankle. I have been seeing my PT and my therapist said, can do exercises as tolerated. Once discomfort is felt, need to stop certain exercise.

@sparkhealthyrunner

Жыл бұрын

Agree!

@sparkhealthyrunner

Жыл бұрын

At 6 weeks I would have recommended yes!

@Jaa_morant

Жыл бұрын

Omg u replying 6 months later, what a legend, but thanks since I can now remember the time I was injured and be grateful that I’m ok now☺️

@sparkhealthyrunner

Жыл бұрын

@@Jaa_morant glad you are doing better! Wish I got a notification of your comment earlier 👊🏼

Helpful? Make sure you hit Subscribe to get new tips each week from Dr. Duane Scotti.

anyway to get these exercises

@sparkhealthyrunner

Жыл бұрын

Here is the posterior tibial tendon isolation kzread.info/dash/bejne/lGx6mbGEh7HAoNo.html

🙏🙏🙏👍

@sparkhealthyrunner

Жыл бұрын

Your welcome!

Good info but it took 15 minutes to get to it. Shorten your intros. Thanks for the expertise.

@sparkhealthyrunner

Жыл бұрын

Thanks for the feedback! Definitely learned this along this way. This was an older video. Hope you enjoy some of the newer ones 👊🏼

@deborahbarry8458

2 ай бұрын

26:00

@deborahbarry8458

2 ай бұрын

27:17

@deborahbarry8458

2 ай бұрын

31 - foam rolling

live

Horrible images... can't recognize the footage ankle

@sparkhealthyrunner

Жыл бұрын

There were no images in this video. Can you clarify?